Mediterranean Chickpea Salad
Description
This refreshing and protein-packed salad is inspired by Mediterranean flavors, combining chickpeas, cherry tomatoes, cucumber, feta, and fresh herbs with a zesty lemon-olive oil dressing. It’s nutritious, light, and perfect for meal prep. Serve it as a side, a main dish, or a filling for wraps!
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 ½ cups cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup feta cheese, crumbled
- ¼ cup red onion, finely chopped (optional)
- ¼ cup fresh parsley, chopped
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon red wine vinegar (optional, for extra tang)
- ½ teaspoon dried oregano
- Salt and black pepper, to taste
- ½ teaspoon red pepper flakes (optional, for a spicy kick)
Instructions
1. Prepare the Salad:
- In a large mixing bowl, combine chickpeas, cherry tomatoes, cucumber, feta cheese, red onion, and parsley.
2. Make the Dressing:
- In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, oregano, salt, black pepper, and red pepper flakes (if using).
3. Combine & Serve:
- Pour the dressing over the salad and toss until well combined.
- Let it sit for 10-15 minutes to absorb the flavors.
- Serve chilled or at room temperature.
Notes & Tips
- For extra freshness, add mint or basil.
- Want more crunch? Toss in chopped bell peppers or toasted almonds.
- For a heartier meal, serve over quinoa, farro, or couscous.
- Make it vegan: Skip the feta or use a plant-based alternative.
- Meal prep tip: Store in the fridge for up to 3 days; the flavors improve over time!
Servings & Nutritional Info (Per Serving – Approximate)
- Servings: 4
- Calories: ~220 kcal
- Protein: ~8g
- Fat: ~10g
- Carbohydrates: ~24g
- Fiber: ~6g
- Sodium: ~250mg
Benefits of This Salad
✔ High in Protein & Fiber – Chickpeas keep you full longer.
✔ Rich in Antioxidants – Tomatoes, cucumber, and parsley boost immunity.
✔ Heart-Healthy Fats – Olive oil supports cardiovascular health.
✔ Easy & Quick – Takes only 10 minutes to prepare.
✔ Great for Meal Prep – Tastes even better the next day!
Frequently Asked Questions (Q&A)
❓ Can I make this ahead of time?
✔ Yes! It actually tastes better after sitting for a few hours as the flavors meld.
❓ What can I serve with this salad?
✔ It pairs well with grilled chicken, salmon, pita bread, hummus, or falafel.
❓ Can I add more protein?
✔ Absolutely! Add grilled shrimp, tuna, or boiled eggs for extra protein.
❓ How do I store leftovers?
✔ Store in an airtight container in the fridge for up to 3 days.
❓ What can I use instead of feta cheese?
✔ Try goat cheese, mozzarella pearls, or a dairy-free alternative.
Would you like any modifications to suit your taste? 😊